400ml lactose free milk

2 free-range eggs

pinch salt

1 small carrot grated

1 small zucchini, grated

1 red pepper/capsicum, deseeded, finely sliced

1 tsp vegetable oil

220g/8oz buckwheat flour

1 tsp gluten free baking powder

1 tbsp vegetable oil, for cooking

2 tbsp grated Parmesan or vegetarian alternative (optional)

Serves - 4


Place the lactose free milk, egg, salt and oil into a large bowl and mix well.

Sift the  buckwheat flour into a separate bowl with the gluten free baking powder.

Add the buckwheat flour to the milk mixture gradually, stirring constantly until a smooth batter is formed.

Allow the batter to rest for thirty minutes prior to cooking.  When ready to use, stir through the grated vegetables.

Add teaspoon of oil to a hot pan, pour in an eighth of the mixture and cook for 1-2 minutes on each side, or until golden on each side.

Remove from the pan and place between sheets of baking paper and keep warm while repeating the process with the remaining mixture to create eight pancakes.

Recipe adapted from: Good Food
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FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Vegetable pancakes